L4-L5-S1 posterocentral disc bulge exercises | L4-L5 and L5-S1 central disc bulge treatment in hindi

L4-L5-S1 posterocentral disc bulge exercises| L4-L5 and L5-S1 central disc bulge treatment in hindi

Hi, in this video we will be discussing exercises for the central disc bulge. A central disc bulge occurs when the inner portion of a spinal disc protrudes into the spinal canal. These exercises can help alleviate pain and improve mobility. However, it is important to consult with a doctor or physical therapist before starting any exercise program.


Exercise 1: McKenzie Extension Exercises


Lie on your stomach with your hands under your forehead.
Slowly raise your upper body and hold for a few seconds.
Return to the starting position and repeat.
Exercise 2: Hamstring Stretches


Lie on your back with one leg straight and the other bent.
Loop a towel around the straight leg and gently pull towards your chest.
Hold for 20-30 seconds and repeat on the other leg.
Exercise 3: Pelvic Tilts


Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and tilt your pelvis up towards the ceiling.
Hold for a few seconds and return to the starting position.
Exercise 4: Cat-Cow stretch: Start on your hands and knees and alternate between arching your back and rounding it.


Exercise 5 : Child's Pose: Start on your hands and knees and sit back on your heels, reaching your arms forward.


Bridging: Lie on your back with your knees bent and feet flat on the floor. Tighten your glutes and raise your hips towards the ceiling.
Superman: Lie on your stomach with your arms and legs extended. Lift your arms, legs, and chest off the ground.


Conclusion:
It is important to listen to your body and avoid exercises that cause pain or discomfort. Gradually increase the intensity and duration of the exercises as tolerated. It is also important to consult with a doctor or physical therapist for personalized recommendations. Thank you for watching and stay healthy.
Consult your doctor or Physiotherapy before performing any exercises.

For online consultation call:- 7737396799

Follow & Subscribe us to watch latest health related videos.

● Facebook :
  / drsuniltank  
● Instagram:
  / physiopointjpr  

PhysioPoint
Dr.Sunil Tank (Pt)
Consultant Sports Physiotherapist
G-25,Rama Heritage,central Spine , vidhyadhar Nagar-Jaipur (Raj).
Call :-07737396799
#discbulgeexercise #l4l5s1exercises
#physicaltherapy #health #centraldiscbulge #backpainrelief #discbulge #slipdisc

Related videos:

Chiropractic Adjustment for sacrum and lumbar spine
   • Chiropractic Adjustment sacrum and lu...  

Hamstring stretching exercises in hindi
   • How to stretch tight hamstrings for b...  

6 best stretches for lower back and upper back pain & stiffness
   • 6 best stretches for lower and upper ...  

Lower back pain relief exercises in hindi
   • Exercise for lower back pain in hindi...  

L4 l5 s1 disc bulge exercise in hindi
   • L4 L5 disc bulge exercise in hindi | ...  

Anterior pelvic tilt correction exercise in hindi
   • Anterior pelvic tilt (APT) | Correcti...  

Upper back pain relief exercise in hindi
   • Upper back pain relief exercises (Hin...  

Spinal canal stenosis exercises in hindi - 6 best exercises for lumbar canal stenosis in hindi
   • Spinal canal stenosis exercises in hi...  

kulhe ki nas pe dard ka ilaj
   • कूल्हे पर नस का दर्द - kulhe ka dard ...  

hip pain relief stretches in hindi
   • Hip Pain Relief Stretches & Exercises...  

Unlock your glutes - Stretches for glutes muscles
   • Unlock your Glutes - Best 4 stretches...  

tag:l4 l5 disc bulge exercises in hindi
l4 l5 s1 disc bulge exercises
l3 l4 l5 bulging disc treatment
l4 l5 l5 s1 slipped disc treatment best exercise to cure slipped disc disc bulging or herniation

L4-L5 disc bulge treatment,L4-L5-S1 CENTRAL disc bulge treatment,L4-L5 posterocentral disc herniation,Posterocentral disc bulge treatment,Chiropractic Adjustment for backpain,L4-L5 and L5-S1 central disc bulge exercises,sciatica pain relief,Dr Sunil Tank,Slipped disc,Kamar me dabi nas ka ilaj,dabi nas ki exercise,Central disc protrusion,posterior central disc protrusion exercises,Posterolateral disc bulge l4 l5,herniated disc